Turnover rate to a sump is mostly dependent on your skimmer selection. If you skimmer can only handle, say, 700 gph then flowing more through your sump isn't going to make the skimmer any more efficient. In fact its just going to take the sludge off the top that you are trying to skim out, mix it in your sump, then blow it back into your tank.
All other filter loops coming off your sump, say a refugium, or a GFO, carbon ect, can either be split off your main overflow, or pull directly from your sump. If they split off you main overflow you will need slightly more flow than jsut your skimmer flow. If they pull from your sump they don't need to figure into your flow rate.
So basically find your skimmer, or range of skimmer, look at their flow rates, and set your overflow to flow slightly more than that. However, you still want the largest overflow you can possibly have to have the best surface skimming possible. Even though a larger overflow will let you flow more, it doesn't mean you HAVE to.